14 Foods to Avoid (or Limit) on a Low-Carb Diet

Following a low-carb diet can be an effective way to manage weight, improve energy levels, and regulate blood sugar. However, not all foods are created equal when it comes to carb content. Some seemingly healthy options can be surprisingly high in carbs, potentially sabotaging your progress. Below are 14 foods you should avoid—or at least limit—on a low-carb diet.

1. Bread and Baked Goods
Bread, bagels, and pastries are staples in many diets but are packed with refined carbohydrates. Even whole-grain options contain significant carbs, which can spike blood sugar levels and disrupt ketosis if you’re following a keto plan.

2. Pasta
Traditional pasta made from wheat flour is very high in carbs. Even whole-wheat pasta, while slightly better in fiber, can still pack in more carbs than your daily allowance on a low-carb diet.

3. Rice
White and brown rice are both high in carbohydrates. While brown rice has more fiber and nutrients, it still contains a large number of carbs and should be limited on a low-carb plan.

4. Sugary Drinks
Sodas, fruit juices, and energy drinks are packed with sugar and empty calories. These beverages can quickly exceed your daily carb limit without offering any nutritional benefits.

5. Potatoes and Starchy Vegetables
Potatoes, sweet potatoes, and other starchy vegetables like corn and peas are high in carbohydrates. While they contain valuable nutrients, they should be eaten in moderation or avoided altogether on a strict low-carb plan.

6. Breakfast Cereals
Even cereals labeled as “healthy” or “whole grain” can be loaded with sugar and carbohydrates. Granola, in particular, can have a shocking amount of hidden sugars.

7. Legumes
Beans, lentils, and chickpeas are great sources of protein and fiber, but they are also high in carbohydrates. If you’re on a strict low-carb diet, it’s best to consume them in small portions.

8. Fruit High in Sugar
While fruits are rich in vitamins and fiber, some—like bananas, grapes, and mangoes—are high in natural sugars and carbs. Opt for lower-carb fruits like berries if you’re craving something sweet.

9. Snack Foods and Chips
Potato chips, pretzels, and crackers are highly processed and loaded with carbs. Even seemingly “healthy” snack bars can contain added sugars and refined grains.

10. Beer
Beer is often referred to as “liquid bread” because of its high carb content. If you’re following a low-carb diet, it’s better to opt for dry wine or spirits instead of beer.

11. Milk
While milk is a good source of calcium and other nutrients, it’s also relatively high in lactose, a natural sugar. Low-carb dieters may prefer almond or coconut milk as alternatives.

12. Sugar-Free Packaged Foods
Sugar-free doesn’t always mean carb-free. Many sugar-free snacks and desserts contain sugar alcohols, which can still impact blood sugar and may cause digestive discomfort in large amounts.

13. Fast Food
Most fast food items, including burgers, fried chicken, and sandwiches, come with carb-heavy buns, breading, and sugary sauces. Even salads from fast-food chains often contain sugary dressings.

14. Sweetened Yogurt
Flavored yogurts are often packed with added sugars, turning a seemingly healthy snack into a carb-heavy dessert. Choose unsweetened, full-fat Greek yogurt instead.

Final Thoughts
Staying on track with a low-carb diet requires vigilance, especially when navigating hidden carbs in everyday foods. By avoiding or limiting these high-carb culprits, you’ll set yourself up for better success in achieving your health and dietary goals. Always check nutrition labels and opt for whole, unprocessed foods whenever possible.